Top Static Stretches - Abductor Stretch

To perform the Lying Crossover Stretch, lie on your back and cross one leg over the other. Keep your arms out to the side and both legs straight. Let your back and hips rotate with your leg. If it is uncomfortable to keep the crossed-over leg straight, you can bend it and either rest it on the ground or use your hand to support the bent leg.

• This stretch lengthens the Tensor Fasciae Latae (TFL), Iliotibial band (IT Band), Gluteus medius, gluteus minimus, gluteus maximus and various back muscles, all of which assist in moving the leg away from midline. 

This is the 5th of our Top Static Stetches Series of posts. Stay tuned for the more great articles on Stretching and Flexibility. *Note to always warm up before performing static stretches. It is important to hold each static stretch for a minimum of 30-60 seconds for full benefit.*

1. Quadriceps Stretch
2. Calves Stretch
3. Achilles and Soleus Stretch
4. Adductor Stretch
5. Abductor Stretch
6. Hip Flexors
7. Low Back Stretch
8. Triceps & Lats Stretch
9. Abdominal Stretches
10. Upper Back Static Stretch
11. Hamstring Stretch
12. The Neck Stretch
13. Chest and Shoulder Stretch

Reference:

Lucette., & Clark, C. (2008) NASM Essentials of Personal Fitness Training. (p. 139-171)